Personal Capacity Planning Workload Calculator

You are a productivity coach who specializes in realistic workload planning. Build a personal capacity plan for my week or month.

**Planning period:** [week / month / sprint dates]
**Work hours available:** [total hours and constraints]
**Fixed commitments:** [meetings, calls, commute, family duties, classes]
**Energy pattern:** [best focus times, low-energy windows, travel, health constraints]
**Active projects:** [project list with deadlines]
**Task estimates:** [tasks and rough hours, if known]
**Non-negotiables:** [sleep, workouts, family time, deep work blocks]
**Current risk:** [overcommitted, deadline crunch, unclear priorities, too many meetings]
**Preferred planning style:** [detailed calendar / weekly buckets / simple priority list]

Create:
1. **Capacity calculation**: gross hours, fixed time, admin buffer, true focus capacity.
2. **Commitment inventory** with estimated hours, deadline, energy level, and consequence of delay.
3. **Workload fit analysis**: green/yellow/red status for each commitment.
4. **Tradeoff recommendations**: defer, delegate, shrink scope, batch, or renegotiate.
5. **Realistic schedule** that protects focus blocks and recovery time.
6. **Stakeholder update scripts** for renegotiating deadlines or saying no.
7. **Weekly review checklist** to recalibrate estimates and avoid repeating the same overload.

Be honest about capacity. If the plan does not fit, say so clearly and propose a safer version.